6/24/21
Here is today's #WOD!
EMOM x16
M1: 15 Weighted Sit-ups
M2: :30 sec Weighted Seated Russian Twist
M3: :60 sec Wall Sit Hold/Single Leg (:25/:25)
M4: Rest
EMOM x8
M1: 10/7 Cal Echo Bike
M2: 5 Burpee Slam Balls + 10 Slam Ball Step-ups @40-50/20-30#
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Rest 2 mins
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AMRAP 6 @80%
500m/425m
500m Run
AMRAP
DB Man-Makers @35/20
Coaches Challenge
DBs @50/35
Stay positive and have fun! You are on your way to a happier life.
Nice work today, don’t forget to track your progress and check in on Facebook or tag us in your pictures and videos on Instagram. Follow @blackironcf and tag us with the hashtag #blackironcf
Happier. Healthier.
Your friends at Black Iron CrossFit